Is pesto good for sickness?

December 27, 2025 •

3 min read

While there is no scientific evidence proving pesto is a cure for illness, its ingredients—such as garlic and basil—are packed with antioxidants and immune-supporting compounds that have documented health benefits. This makes pesto a potentially beneficial addition to your diet when you are sick, but with important considerations for digestion and ingredient quality.

Quick Summary

Pesto contains antioxidant and antimicrobial properties from its ingredients that may support your immune system during illness. Digestibility varies depending on individual sensitivity to garlic, fat, and sodium content, so moderation and mindful preparation are important considerations.

Key Points

Immune-Boosting Ingredients: Pesto contains fresh garlic and basil, which provide antioxidants and antimicrobial properties that can help support your immune system during illness.
Digestibility Varies: The high fat content and potent garlic in pesto can be difficult to digest for some people, especially those with sensitive stomachs or acid reflux.
Homemade is Superior: Making your own pesto gives you control over the quality of ingredients and sodium levels, which is crucial when you are unwell.
Watch Portion Sizes: Consuming pesto in moderation is recommended to get the nutritional benefits without overwhelming your digestive system with calories and fat.
Consider Ingredient Substitutions: Alternatives like garlic-infused oil or using a small amount of pesto in a lighter soup can make it more palatable and digestible when sick.
Not a Medical Cure: Pesto should be seen as a nutrient-dense food, not a cure for sickness. Always consult a doctor for proper medical advice.

The Potential Benefits of Pesto for Sickness

Pesto, a traditional Italian sauce, is a powerhouse of nutrients derived from its simple, raw ingredients. When you are feeling unwell, your body requires nutrient-dense foods to support its immune function and recovery. While pesto is not a medicine, the properties of its core components offer several advantages that can be helpful during illness.

Garlic: A Natural Antimicrobial

Garlic has been used for centuries in traditional medicine for its powerful health properties, primarily due to allicin. Studies suggest garlic can support the immune system and help reduce the severity of illnesses like colds and flu. Allicin has antimicrobial and antiviral effects, aiding the body's fight against infections. Garlic also possesses anti-inflammatory properties.

Basil: Rich in Antioxidants

Basil leaves are rich in beneficial compounds that support the body's defenses. It contains antioxidants like flavonoids and polyphenols which combat oxidative stress, often elevated during sickness. Basil also provides essential vitamins and minerals vital for a strong immune system, and contains anti-inflammatory essential oils.

Olive Oil and Nuts: Healthy Fats and Nutrients

Extra virgin olive oil provides monounsaturated fats that can reduce inflammation. Pine nuts and other nuts offer protein, healthy fats, magnesium, and zinc, all important for recovery.

Considerations and Potential Downsides When You're Ill

While pesto offers potential benefits, its richness and ingredients can be problematic when sick. Moderation is advised.

High Fat and Calorie Content

Pesto is calorie-dense. Large portions may be heavy on a sensitive stomach. A small serving is recommended to get benefits without overwhelming your system.

Digestive Sensitivity (FODMAPs)

For those with sensitive stomachs, garlic and basil contain FODMAPs, which can cause digestive discomfort.

High Sodium in Store-Bought Brands

Commercial pesto often has high sodium. Excessive sodium can be an issue when unwell. Homemade allows for controlled salt content.

Homemade vs. Store-Bought Pesto for Sickness


Feature	Homemade Pesto	Store-Bought Pesto
Ingredients	Fresh, controlled, customizable.	May contain processed ingredients.
Sodium Content	Fully controlled.	Often very high.
Fat Quality	Typically high-quality olive oil.	May use cheaper oils.
Digestibility	Easier to customize; can use garlic-infused oil.	May include high FODMAP ingredients.
Antioxidants	Higher concentration when fresh.	Lower levels due to processing.

Tips for Enjoying Pesto When Unwell

If you use pesto while sick, here are tips for benefits with less discomfort:

Opt for Homemade: Make your own for control over ingredients and sodium. Use fresh, high-quality ingredients for more benefits.
Modify for Digestibility: If raw garlic is an issue, use garlic-infused oil. Dilute with broth or pasta water for a lighter sauce.
Watch Your Portion Size: A tablespoon or two is enough to add flavor and nutrients without overwhelming your digestion.
Pair with Easily Digestible Foods: Serve with zucchini noodles, on toast, or stirred into a light soup.
Consider Ingredient Alternatives: Substitute nuts with seeds if needed. Use nutritional yeast for a dairy-free option.

Conclusion: Is Pesto Good for Sickness?

Homemade pesto with fresh, quality ingredients in moderation can support your body during sickness due to its antioxidant and immune-supporting compounds. However, it is not a cure. Store-bought versions can be problematic due to high fat, calories, and sodium. Listen to your body and adjust ingredients as needed. For more on garlic's immune benefits, see Healthline: https://www.healthline.com/nutrition/immune-boosting-garlic-used-3-ways.

Frequently Asked Questions

No, pesto is not a cure for a cold or flu. While its ingredients, particularly garlic and basil, offer immune-supporting compounds, pesto should not be relied upon as a medicine.

Store-bought pesto can be very high in sodium and may contain lower-quality oils, making homemade a better option when you are sick. High sodium is not ideal, and homemade versions offer better control over ingredients.

If you have a sensitive stomach or IBS, proceed with caution. Pesto contains garlic, which is high in FODMAPs, a type of carbohydrate that can be difficult to digest. You can try a low-FODMAP version with garlic-infused oil instead.

Some people with acid reflux find that oil-based sauces like pesto are easier to tolerate than tomato-based sauces. However, the raw garlic and high fat content can be triggers for others. Listen to your body and try a small amount first.

A light and easily digestible way to consume pesto when sick is to stir a small amount into a mild soup, serve it with steamed vegetables, or spread it thinly on a piece of toast.

Garlic contains allicin, known for its antimicrobial properties, while basil is packed with antioxidants like vitamins A and C. Pine nuts and olive oil provide healthy fats and minerals that support overall health.

Yes, you can substitute pine nuts with other nuts or seeds like walnuts or pumpkin seeds. For a low-FODMAP option, use garlic-infused oil instead of raw garlic. You can also control the amount of cheese and salt.